Salt makes almost anything taste better. Which is good, since humans can’t live without it. Salt infuses every cell in our bodies, helping us maintain fluids and relay messages between nerves and muscles. But what happens when we get too much salt in our diets?

The Center for Science in the Public Interest (CSPI) says excessive salt consumption may be responsible for more than 100,000 deaths a year. Many of those lives could be saved, says the group, by tougher regulations on salt content. But is that really true?

The Food and Drug Administration (FDA) has held the position that salt is safe. But because of CSPI pressure and clinical studies linking salt consumption to high blood pressure, the FDA plans on working with federal agencies, the food industry and health experts to support the reduction of sodium levels in food products.

The food industry isn’t happy about this development, seeing no reason for the FDA to revoke salt’s GRAS (generally recognized as safe) status, an official FDA designation. In fact, they prefer that salt reductions be voluntary. For example, ConAgra Foods, maker of Healthy Choice, Banquet, Chef Boyardee, and Orville Redenbacher, has already cut sodium content in most products by 15%-20%.

Why So Salty?

The average American shakes down 3,353 milligrams (mg) of salt every day, more than twice the 1,500 mg recommended by the Institute of Medicine and well above the 2,300 mg daily limit suggested by the U.S. Dietary Guidelines for those 9 to 50 years old.

Most of the salt we’re gulping comes from processed foods, which use it as a preservative and to enhance taste, and cover up chemical aftertastes. Salt also helps thicken soups, highlights the sweetness in desserts and prevents crispy foods such as crackers and pretzels from becoming stale.

But it appears manufacturers are beginning to reverse the high-sodium trend. Many items – from milk to frozen vegetables to canned soups – are packing less salt these days. (See related article: Eat a Heart-Smart Diet)

Forty years ago, a cup of chicken noodle soup contained 1,000 mg of salt. Today, because of consumer demand, that same cup likely contains about 650 mg. In fact, some brands dip as low as 480 mg or even tally up to just 140 mg in special low-sodium products.

What’s the Harm?

Without salt, our hearts couldn’t beat. Our body requires at least 250-500 mg of salt each day just to function. But when salt levels are too high, our kidneys release more water, raising blood volume. And when blood volume rises, so potentially does our blood pressure. When that pressure is continuously high, our hearts must work harder, and our risk of heart and kidney disease and stroke rises.

Some experts believe these problems only affect people who are salt sensitive – approximately 10%-25% of the population. Among those with high blood pressure, 60% are salt sensitive. Experts also believe the sensitivity may be genetic, affecting African Americans particularly.

Researchers also know that out of the 65 million Americans with high blood pressure, some improve with salt restriction. Those particularly vulnerable to high blood pressure are African Americans, the obese and those with a family history of heart disease.

If you aren’t salt-sensitive or don’t fall into any of these high-risk groups, that doesn’t necessarily mean you can load up on salt. But so far, there is little evidence that healthy people with normal blood pressure benefit from low-sodium diets. And there is no evidence that people who curb their salt intake lower their risk of developing hypertension compared with those on the standard American diet.

The studies are equivocal. The Multiple Risk Factor Intervention Trial (MRFIT) followed almost 13,000 men at high risk for heart disease for several years to see if dietary changes would reduce deaths from coronary heart disease. Follow-up studies found no improved health benefit from a low-sodium diet.

A 2002 meta-analysis (data pooled from many studies) of clinical trials published in the British Medical Journal concluded that salt reduction leads to very small blood pressure changes in sensitive populations and no health benefits.

And in June 2003, Dutch scientists researched a massive database of studies and came to the conclusion that "variations in dietary sodium and potassium within the range commonly observed in Westernized societies have no material effect on the occurrence of cardiovascular events and mortality at old age."

However, a 2007 article in the British Medical Journal found a 25% lower risk of heart disease in a group that years earlier had significantly reduced their sodium. And a 2004 study by researchers in Japan found that people who ate little salt had one-third the incidence of fatal strokes compared to people with normal sodium intakes.

Interestingly, a “low-sodium” diet in Japan still has about 20% more sodium than the typical American diet. And the average Japanese diet contains twice the amount of sodium than the average diet in the United States. Even with this excess, the Japanese do not have a higher incidence of stroke or kidney disease than Americans.

Just to Be Safe

The various interest groups will continue to battle over the merits of FDA salt regulation. But until the science is clearer, the best bet is to put away the salt shaker. For those who want to curb their salt habit, here are some suggestions:

1. Bypass processed foods.

Seventy-five percent of the salt we eat comes from processed foods like bacon, ham, sausage, and cured meats; frozen and boxed entrées; frozen and canned vegetables; fast foods; sauces and salad dressings; and surprising items such as cottage cheese, which packs 1,000 mg per cup. Simply paying attention to nutrition labels can cut down on a lot of salt intake without much sacrifice in taste. Load up on fresh whole foods, or look for low-sodium versions of your favorites instead. (See related article: Raw Food Revolution!)

2. Put down the shaker.

Taste your food before you add salt. Or better yet, take the salt-shaker off the table altogether. Although a low-salt diet tastes bland to most Americans, if you stick it out for a few weeks, your palate will adjust to the new flavor.

3. Celebrate your cooking.

Preparing your own food is the surest way to control how much salt is added. Try herbs and spices, such as lemon, curry, and low- or no-salt seasonings to replace the salt.

4. Check out the DASH diet.

The National Heart, Lung, and Blood Institute developed an eating plan – Dietary Approaches to Stop Hypertension (DASH) – to help lower high blood pressure. The diet, which emphasizes whole fruits, vegetables, whole grains, and low-fat dairy foods, can help lower blood pressure as effectively as some medications in salt-sensitive individuals.

What's Your Ingredient List IQ?

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